Warm-Up:

2 Minute AMRAP- 10 Jumping Jacks, 5 Squat + Stretch

2 Minute AMRAP- 8 Lunges + Stretch, 4 Inch Worm + Stretch

2 Minute AMRAP- 6 Bent-Over Rows, 3 Burpees

3 Rounds- 3 Scap Pull-Ups + 3 Kips (3 Negatives)

Strength:

4 Rounds:

10 Strict Press + 1 second pause (At-Home – 7 Single-Arm Strict Press per arm)

10 Plank Knee to Elbow + Pause (5 per side)

Workout:

5 Rounds for Time:

150ft. Run

5 Pull-Ups/Ring Rows/Bent-Over Row (4 per side)

10 Push-Ups

15 Air Squats

Rest 1:00 between rounds

Track final time at the end of the 5th round

If you have a vest, and want to wear one during Murph, feel free to wear one!